Download 2566 Part 1

OCR A Level Physical Education A 7875
OCR Examinations
A Level Physical Education
A 7875
Module 2566
part 1
Exercise and Sport Physiology
and the integration of knowledge of principles and concepts
across different areas of Physical Education
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Module 2566.1.1
INDEX
Index
OCR A Level Physical Education A 7875
3
4
5
6
- ENERGY CONCEPTS
- ENERGY - DEFINITIONS
- ENERGY CONCEPTS - APPLICATIONS
- INVESTIGATIONS
RUNNING UP STAIRS / ENERGY VALUE OF FOOD EATEN
7 - ATP - ADENOSINE TRIPHOSPHATE
8 - ATP - RESYNTHESIS OF ATP
9 - ATP / PC ALACTIC SYSTEM
10 - ATP / PC ALACTIC SYSTEM - THE COUPLED REACTION
11 - HIGH INTENSITY EXERCISE - SHORT-TERM RESPONSES
12 - ATP / PC ALACTIC SYSTEM - EFFECTS OF TRAINING
13 - LONG-TERM ADAPTATIONS TO HIGH INTENSITY TRAINING
14 - THE LACTIC ACID SYSTEM
15 - THE LACTIC ACID SYSTEM - HIGH INTENSITY EXERCISE
16 - ONSET OF BLOOD LACTATE ACCUMULATION (OBLA)
17 - THE AEROBIC SYSTEM - GLYCOLYSIS / KREB’S CYCLE (CITRIC
ACID CYCLE) / ELECTRON TRANSPORT CHAIN
18 - THE AEROBIC SYSTEM
19 - THE AEROBIC SYSTEM - AEROBIC RESPIRATION
20 - FOOD FUEL USAGE DURING EXERCISE
DURING HIGH INTENSITY EXERCISE / AT REST
21 - EXERCISE AND FOOD FUEL USAGE
22 - FOOD FUEL UTILISATION DURING EXERCISE
23 - METABOLISM - BMR / TOTAL METABOLIC RATE
24 - FUEL FOR EXERCISE - CARBOHYDRATE / FATS / PROTEIN
25 - STORAGE AND RELEASE OF FOOD FUELS
CARBOHYDRATES / GLUCOSE / FATS / FATTY ACIDS
26 - MUSCLE GLYCOGEN STORES - THE AEROBIC SYSTEM
27 - THE ENERGY CONTINUUM
28 - THE ENERGY CONTINUUM - PROPORTIONS ENERGY SYSTEMS
29 - EXCESS POST-EXERCISE OXYGEN CONSUMPTION (EPOC)
30 - THE RECOVERY PROCESS - EPOC / OXYGEN DEFICIT / DEBT
31 - THE RECOVERY PROCESS - THE ALACTACID COMPONENT
32 - THE RECOVERY PROCESS - INTERVAL TRAINING
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33 - THE RECOVERY PROCESS - LACTACID OXYGEN RECOVERY
34 - THE RECOVERY PROCESS - FATE OF LACTIC ACID
35 - EFFECT OF COOL-DOWN ON LACTIC ACID REMOVAL
REMOVAL OF LACTIC ACID FOLLOWING EXERCISE
36 - RECOVERY OF BODY STORES
RESTORATION OF MUSCLE GLYCOGEN / MYOGLOBIN
37 - IMPLICATIONS FOR INTERVAL TRAINING OF LACTACID
RECOVERY
38 - PRINCIPLES OF TRAINING
39 - PRINCIPLES OF TRAINING
40 - PRINCIPLES OF TRAINING - THE DETAILS
41 - RESPONSES TO TRAINING
42 - WARM-UP AND COOL-DOWN - WARM-UP
43 - WARM-UP - A STRUCTURED WARM-UP
44 - WARM-UP AND COOL-DOWN - COOL-DOWN
45 - COOL-DOWN - STRUCTURED COOL-DOWN
46 - PERIODISATION - MACROCYCLE / MESOCYCLE / MICROCYCLE
47 - PLANNING A TRAINING PROGRAMME - A MICROCYCLE
48 - EXAMPLE TRAINING PROGRAMME - A GYMNAST
49 - EXAMPLE TRAINING PROGRAMME - A GYMNAST
50 - EXAMPLE TRAINING PROGRAMME - A GYMNAST
51 - FITNESS - PHYSICAL / MOTOR / HEALTH RELATED
52 - PHYSICAL / HEALTH RELATED FITNESS
53 - PHYSICAL / HEALTH RELATED FITNESS
54 - MOTOR FITNESS
55 - MOTOR FITNESS
56 - PHYSICAL ACTIVITY READINESS QUESTIONNAIRE - PARQ
57 - COMPONENTS OF FITNESS AND YOUR PPP
58 - ISSUES IN FITNESS TESTING - CONSENT
59 - MEASUREMENT OF FITNESS - VALIDITY / OBJECTIVITY
60 - MEASUREMENT OF FITNESS - RELIABILITY
61 - MEASUREMENT OF FITNESS - SPECIFICITY
62 - PRINCIPLES OF MAXIMAL AND SUBMAXIMAL FITNESS
TESTS
Module 2566.1.2
OCR A Level Physical Education A 7875
Energy Concepts
ENERGY CONCEPTS
applications
ATP
definitions
the recovery
process
ENERGY
tem
s
sy
syst
em
1 ATP - PC system
(alactic)
2
m
te
s
sy
lactic acid system
3
fuel for
exercise
sports activities
and the energy
continuum
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aerobic system
general
characteristcis
Module 2566.1.3
OCR A Level Physical Education A 7875
Energy Concepts
ENERGY
DEFINITIONS
ENERGY
• is the capacity to do work
WORK
• = force x distance moved
• measured in joules J
CHEMICAL ENERGY
• is energy that is produced by a complex series of chemical reactions
• which can then be made available as :
KINETIC ENERGY
• is energy due to movement
• which results from muscular contractions
POTENTIAL ENERGY
• is stored energy due to gravity
POWER
• is the rate at which energy is used
• the energy used per second
• unit watt W
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Module 2566.1.4
OCR A Level Physical Education A 7875
Energy Concepts
ENERGY CONCEPTS
APPLICATIONS
• warming-up
• the construction of training
programmes
• prevention of fatigue
• delay of fatigue
• recovery from fatigue
• nutrition
• performance
• bodyweight control
• body temperature maintenance
GENERAL CHARACTERISTICS
• measurement of energy expenditure
DIRECT METHOD
• involves burning of food
• and measuring heat energy produced
INDIRECT METHOD
• involves measurement of oxygen
consumed or oxygen uptake during
exercise
RATES OF ENERGY EXPENDITURE (per kg of body mass)
• above basal requirements kJ kg-1 min-1
sitting at rest
0.14
walking
0.2
jogging / swimming (moderate)
0.6
cycling (moderate)
0.46
vigorous exercise
0.8
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Module 2566.1.5
OCR A Level Physical Education A 7875
Energy Concepts
INVESTIGATIONS
RUNNING UP STAIRS
• energy gained = weight x height
• power
= energy (joules)
•
time taken (sec)
• answer in watts
ENERGY VALUE OF FOOD EATEN
• calculate full energy value of food eaten
• compared with measured energy output
• results show that only a small proportion
of the energy is converted into useful work
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Module 2566.1.6
OCR A Level Physical Education A 7875
ATP
ATP
ATP - ADENOSINE TRIPHOSPHATE
•
•
•
ATP is the energy currency linked to intensity and duration of physical
activity
ATP exists in every living tissue
its breakdown gives energy for all life functions
•
•
•
•
•
•
energy released during tissue respiration is stored in the chemical bonds in ATP
energy is released during the reaction :
ATP --> ADP + Pi + energy
ATPase is an enzyme which facilitates this reaction
ADP is adenosine diphosphate
the reaction is exothermic - it releases energy
•
the supply of ATP in muscle (and other tissue) will only last for 2 seconds if
vigorous exercise is undertaken
therefore ATP needs to be regenerated by other chemical reactions if exercise is
to continue past 2 seconds
•
•
example : an exercise like standing long jump would use energy from stored ATP
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Module 2566.1.7
OCR A Level Physical Education A 7875
ATP
ATP
RESYNTHESIS OF ATP
•
•
•
•
ATP is resynthesised from ADP within the following reaction :
energy + ADP + Pi ---> ATP
this is an endothermic reaction - energy is given to the molecule to enable the
reaction to happen
this energy will be derived from food fuels
•
there are 3 main systems by which this resynthesis occurs
ATP - PC system
(alactic)
lactic acid system
resynthesis of ATP from
ADP, Pi and energy
aerobic system
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Module 2566.1.8
OCR A Level Physical Education A 7875
ATP resynthesis
ATP / PC ALACTIC SYSTEM
ATP / PC SYSTEM
•
•
for activity which lasts between 3 and 10
seconds
for high intensity maximum work
•
example : flat out sprinting - 100m sprint
•
no oxygen is needed - ANAEROBIC
•
the chemical reactions within this system are
a coupled reaction
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Module 2566.1.9
OCR A Level Physical Education A 7875
ATP resynthesis
ATP / PC ALACTIC SYSTEM
THE COUPLED REACTION
•
•
ATP is resynthesised via phosphocreatine (PC)
PC is stored in muscle cell sarcoplasm
•
•
•
•
•
the following reactions takes place :
PC ---> Pi + C + energy
energy + ADP + Pi ---> ATP
the two reactions together are called a coupled reaction
these reactions are facilitated by the enzyme creatine
kinase
•
•
the net effect of these two coupled reactions is :
PC + ADP ---> ATP + C
•
PC is recreated in muscle cells during the recovery
process
this requires energy and is an endothermic reaction
•
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Module 2566.1.10
OCR A Level Physical Education A 7875
ATP resynthesis
HIGH INTENSITY EXERCISE
SHORT-TERM RESPONSES
ATP muscle stores are depleted within
2 seconds
ATP/PC system
• rising ADP levels stimulate the
breakdown of PC stores
• in coupled reaction with ADP
pool
• peak anaerobic power attained
within first 5 seconds of flat-out
exercise
• depletion of PC occurs between
7-9 seconds
• on the graph, the ATP level is
maintained (after an initial small
drop) then falls as PC is used up
•
•
•
by the energy from PC being
used to resynthesise ATP
so PC levels fall rapidly
capacity to maintain ATP
production at this point depends on
lactic acid system
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Module 2566.1.11
OCR A Level Physical Education A 7875
ATP resynthesis
ATP / PC ALACTIC SYSTEM
EFFECTS OF TRAINING ON THE ALACTIC
ANAEROBIC SYSTEM
•
muscle cells adapt by :
– increase in ATP and PC stores
•
therefore the ATP / PC system provides energy for
slightly longer
•
•
when exercise is taken at maximum effort
the alactic / lactic threshold is delayed
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Module 2566.1.12
OCR A Level Physical Education A 7875
ATP resynthesis
LONG-TERM ADAPTATIONS TO HIGH INTENSITY TRAINING
LONG-TERM ADAPTATIONS TO AN
ANAEROBIC TRAINING
PROGRAMME
• increases in stores of ATP and PC
• and amounts of anaerobic
enzymes such as creatine kinase
• result in more energy to be
available more rapidly
• and therefore increases in
maximum possible peak power
•
and a delay in the ATP/PC to lactic
threshold
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Module 2566.1.13
OCR A Level Physical Education A 7875
ATP resynthesis
THE
THE LACTIC ACID SYSTEM
• depends on a chemical process called GLYCOLYSIS
• glycolysis is the breakdown of sugar
•
•
carbohydrate is stored as GLYCOGEN in the muscles
and liver
the breakdown of glycogen provides the
energy to rebuild ATP from ADP
•
the breakdown of glycogen in this way is
facilitated by the enzymes glycogen
phosphorylase (GPP),
phosphofructokinase (PFK)
•
this process is ANAEROBIC and takes place
in the SARCOPLASM of the muscle cell
no oxygen is needed
•
•
•
LACTIC ACID SYSTEM
the end product of this reaction (in the
absence of oxygen) is lactic acid
the enzyme facilitating the conversion from pyruvic
acid to lactic acid is lactate dehydrogenase (LDH)
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Module 2566.1.14
OCR A Level Physical Education A 7875
ATP resynthesis
EFFECTS OF CONTINUED HIGH
INTENSITY EXERCISE
• as work intensity increases lactic acid
starts to accumulate above resting
values
• this produces muscle fatigue and pain
• the resultant low pH inhibits enzyme
action and cross bridge formation
• hence muscle action is inhibited
• physical performance deteriorates
THE LACTIC ACID SYSTEM
EVENTS AND SPORTS
• up to 30 - 60 seconds
• 400m run
• 100m swim
• after exercise stops, extra oxygen is
taken up to remove lactic acid by
changing it back into pyruvic acid
• the OXYGEN DEBT
OBLA
• onset of blood lactate accumulation is the point at which blood lactate
becomes extensive enough to suppress performance
• OBLA depends on the level of training and lies between 2 and 4 mmol l-1
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Module 2566.1.15
OCR A Level Physical Education A 7875
ATP resynthesis
ONSET OF BLOOD LACTATE ACCUMULATION (OBLA)
LONG-TERM ADAPTATIONS OF OBLA
TO AEROBIC TRAINING
•
•
•
this point governs the lactic aerobic
threshold
trained athletes begin OBLA at higher
work intensities
and higher values of VO2max than
untrained people
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Module 2566.1.16
OCR A Level Physical Education A 7875
ATP resynthesis
THE AEROBIC SYSTEM
STAGE ONE - GLYCOLYSIS
• this takes place in muscle cell SARCOPLASM
• and is identical to the lactic acid system
• ATP regenerated = 2ATP per molecule of glucose
STAGE TWO - KREB’S CYCLE (CITRIC ACID CYCLE)
• occurs in the presence of oxygen
• taking place in the muscle cell MITOCHONDRIA within the inner fluid filled
matrix
• pyruvic acid (from glycolysis) promoted by enzymes of the citric acid
cycle, or fatty acids (from body fat) facilitated by the enzyme lipoprotein
lipase or protein (keto acids - from muscle) act as the fuel for this stage
STAGE THREE - ELECTRON TRANSPORT CHAIN
• occurs in the presence of oxygen
• within the cristae of the muscle cell MITOCHONDRIA
• hydrogen ions and electrons have potential energy which is released to
produce the ATP
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Module 2566.1.17
OCR A Level Physical Education A 7875
ATP resynthesis
THE AEROBIC SYSTEM
STAGE ONE - GLYCOLYSIS
STAGE TWO - KREB’S (CITRIC ACID) CYCLE
• 2 molecules of pyruvic acid combine with
oxaloacetic acid (4 carbons) and acetyl
coA (2 carbons)
• to form citric acid (6 carbons)
• the cycle produces H+ and electron pairs,
and CO2, and 2 ATP
• fats and proteins enter the cycle
STAGE THREE - THE ELCTRON
TRANSPORT CHAIN
• the H+ and electron pairs have potential
energy
• which is released in a controlled step by
step manner
• oxygen combines with final H+ ions to
produce water and 32 ATP
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Module 2566.1.18
OCR A Level Physical Education A 7875
ATP resynthesis
THE AEROBIC SYSTEM
AEROBIC RESPIRATION
• the net effect is of an endothermic reaction
• glucose + 36 ADP + 36 Pi + 6O2 ---> 6CO2 + 36 ATP + 6 H2O
•
fat fuels produce 2 ATP less than glucose
AEROBIC EXERCISE TYPES
• low intensity, long duration activities
• examples : game of hockey, 800m swim, long distance jog
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Module 2566.1.19
OCR A Level Physical Education A 7875
ATP resynthesis
FOOD FUEL USAGE DURING EXERCISE
DURING HIGH INTENSITY EXERCISE
AT REST
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Module 2566.1.20
OCR A Level Physical Education A 7875
ATP resynthesis
EXERCISE AND FOOD FUEL USAGE
FOOD FUEL USAGE
• dependent on exercise intensity and duration
AT REST
• ATP utilisation slow
• a mixture of fats and carbohydrates
INTENSITY HIGH / DURATION SHORT
• rapid and immediate increase in ATP usage
• CP provides ATP resynthesis
• muscle and liver glycogen stores used
• lactic acid produced
INTENSITY LOW / DURATION LONG
• oxidation of a mixture of carbohydrates and fats
• the longer the exercise the bigger the proportion of ATP regenerated from
fats
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Module 2566.1.21
OCR A Level Physical Education A 7875
ATP resynthesis
FOOD FUEL UTILISATION DURING EXERCISE
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Module 2566.1.22
OCR A Level Physical Education A 7875
ATP resynthesis
METABOLISM
ENERGY METABOLISM
• total intake of food sufficient to supply enough energy to :
– keep cells alive
– keep systems working
– meet demands of life
BASAL METABOLIC RATE (BMR)
• this is the least rate of energy usage needed to carry out basic body
functions
• measured after lying down after 8 hours sleep / 12 hours fasting
TOTAL METABOLIC RATE
• sum of BMR + energy required for all daily activities
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Module 2566.1.23
OCR A Level Physical Education A 7875
ATP resynthesis
FUEL FOR EXERCISE
A BALANCED DIET
• contains proportions of :
– carbohydrates, fats and proteins
– minerals, vitamins, water and roughage (fibre)
• needed to maintain good health
CARBOHYDRATE - 55%
• principal energy giver
FATS - 30%
• storage of energy
• another cource of energy
• carrier of fat soluble vitamins
PROTEIN - 15%
• essential for growth, body building and repair
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Module 2566.1.24
OCR A Level Physical Education A 7875
ATP resynthesis
STORAGE AND RELEASE OF FOOD FUELS
CARBOHYDRATES
• glucose is absorbed in the small intestine
GLUCOSE
• is utilised as fuel in the liver
• then stored as liver glycogen
• transported as glucose in the blood to other tissues (for example skeletal
muscle)
• used as an immediate source of energy
• or converted and stored as muscle glycogen
FATS
• absorbed as fatty acids or glycerol in the small intestine
FATTY ACIDS
• utilised as fuel in the liver
• stored as triglycerides in adipose tissue or skeletal muscle
• recalled from fat deposits to the liver
• converted to glucose (this is a slow process)
• enters the Kreb’s cycle in aerobic respiration
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Module 2566.1.25
OCR A Level Physical Education A 7875
ATP Resynthesis
MUSCLE GLYCOGEN STORES
THE AEROBIC SYSTEM
• requires CHO in the form of
glucose
• which is derived from glycogen
stored in muscle cells (mostly
ST slow twitch)
• or in the liver
• the graph shows how the rate
of usage of muscle glycogen is
high during the first 30 minutes
of steady exercise
•
•
•
•
•
the amount of glycogen
remaining
depends on the intensity and
duration of the exercise
and the CHO content of diet
prior to exercise
once the glycogen is used it
may take days to fully replenish
again depending on diet
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Module 2566.1.26
OCR A Level Physical Education A 7875
Energy Continuum
THE ENERGY CONTINUUM
THE ENERGY CONTINUUM
• this describes the process by which ATP is
regenerated via the different energy
systems
• depending on the intensity and duration
of exercise
•
•
•
each of the alactic, lactic acid and
aerobic systems contribute some ATP
during the performance of all sports
one or other of the energy systems
usually provides the major contribution
for a given activity
the diagram shows approximate
proportions of ATP resynthesised via
aerobic / anaerobic for some sporting
activities
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Module 2566.1.27
OCR A Level Physical Education A 7875
Energy Continuum
THE ENERGY CONTINUUM
OTHER FACTORS AFFECTING THE PROPORTIONS OF ENERGY SYSTEMS
• used in any given exercise activity are :
– level of fitness (whether adaptations to training have included enhancement of
relevant enzymes - which would for example postpone levels of lactate accumulation)
– availability of O2 and food
fuels, for example a high CHO
diet would assist replenishment
of glycogen stores which would
then be available for glycolysis
VARIATION IN CONTRIBUTION OF
ENERGY SYSTEMS
• as time progresses during intense
exercise, the following chart shows
the contribution of the different
energy systems to the resynthesis
of ATP
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Module 2566.1.28
OCR A Level Physical Education A 7875
The Recovery Process
EXCESS POST-EXERCISE OXYGEN CONSUMPTION (EPOC)
FACTORS CONTRIBUTING TO EPOC
elevated
hormonal levels
resynthesis of
muscle PC stores
removal of lactic
acid
factors affecting
EPOC
resaturation of
muscle myoglobin
with oxygen
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elevated HR and
breathing rate
elevated body
temperature
Module 2566.1.29
OCR A Level Physical Education A 7875
The Recovery Process
THE RECOVERY PROCESS
EXCESS POST-EXERCISE OXYGEN CONSUMPTION (EPOC)
• this is the excess O2 consumed following exercise
• needed to provide the energy needed to resynthesise ATP used
• and remove lactic acid created during previous exercise
• EPOC has two components :
– ALACTIC
– LACTIC
AIM OF RECOVERY PROCESS
• to replace ATP and
glycogen stores as soon as
possible
OXYGEN DEFICIT
• the difference between the
O2 required during
exercise and the O2 actually
consumed during the
activity
OXYGEN DEBT
• the graph shows the relationship between O2 consumption and
the time before, during and after exercise
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Module 2566.1.30
OCR A Level Physical Education A 7875
The Recovery Process
THE RECOVERY PROCESS
THE ALACTACID COMPONENT
• involves the conversion of ADP back into PC
and ATP
•
•
•
this is known as restoration of muscle
phosphagen
and is a very rapid process (120 seconds to
full restoration)
size 2 to 3.5 litres of O2
this is achieved via THREE MECHANISMS :
•
aerobic conversion of carbohydrates into CO2 and H2O to resynthesise ATP
from ADP and Pi
•
some of the ATP is immediately utilised to create PC using the coupled reaction :
ATP + C ---> ADP + PC
•
small amount of ATP is resynthesised via glycogen producing small amounts of
lactic acid
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Module 2566.1.31
OCR A Level Physical Education A 7875
The Recovery Process
THE RECOVERY PROCESS
IMPLICATIONS FOR INTERVAL TRAINING
• if there is only a short interval between bouts of exercise
• level of phosphagen stores gradually reduces
EFFECTS OF TRAINING ON THE ALACTACID COMPONENT
• increase ATP and PC stores in muscle cells
• improved ability to provide O2
• therefore increase in possible size of alactic component
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Module 2566.1.32
OCR A Level Physical Education A 7875
The Recovery Process
THE RECOVERY PROCESS
LACTACID OXYGEN RECOVERY
• high intensity exercise up to 60 seconds creates lactic acid
• oxygen is needed to remove this lactic acid
• the process begins to restore muscle and liver glycogen
RECOVERY
• the process is relatively slow
• full recovery takes up to 1 hour
• relatively large amounts of lactic acid
(15 to 20 times the resting value of 1 to
2 mmol litre-1) are produced during high
intensity exercise
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Module 2566.1.33
OCR A Level Physical Education A 7875
The Recovery Process
THE RECOVERY PROCESS
FATE OF THE LACTIC ACID
• oxidation into CO2 + H2O
65%
• conversion into glycogen
20%
then stored in muscle and
liver (Cori cycle)
• conversion into protein
10%
• conversion into glucose
5%
THE LACTATE SHUTTLE
• during the recovery process after intense execise
• a small proportion of the lactic acid produced is recycled back into
glucose in the muscle cell
• this is the reverse process to glycolysis
• requiring energy from ATP breakdown
BUFFERING
• A blood buffer is a chemical substance which resists abrupt changes
in hydrogen ion (H+) concentration
• example : when H+ concentration increases as a result of intense
exercise
• H+ reacts with oxyhaemoglobin (buffer) to form haemoglobinic acid
• these ions are released when H+ concentration falls
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Module 2566.1.34
OCR A Level Physical Education A 7875
The Recovery Process
EFFECT OF COOL-DOWN ON LACTIC ACID REMOVAL
REMOVAL OF LACTIC ACID FOLLOWING EXERCISE
• cool-down continues to provide oxygen to skeletal muscle
• which therefore enhances oxidation of lactic acid
• and ensures that less lactic acid remains in tissue
• and there is less muscle soreness
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Module 2566.1.35
OCR A Level Physical Education A 7875
The Recovery Process
RECOVERY OF BODY STORES
RESTORATION OF MUSCLE GLYCOGEN STORES
• short duration high intensity exercise, restoration of glycogen takes up to 2
hours
• prolonged low intensity aerobic exercise, restoration can take days
•
•
•
high carbohydrate diet speed up the glycogen recovery process
there is a need for the athlete to restore stores as soon as possible after activity
example : a high CHO loaded drink immediately following exercise
MUSCLE MYOGLOBIN
• an iron protein molecule located in skeletal muscle (similar to haemoglobin)
• serves as a storage site for O2
• has a temporary but greater affinity for O2
• acts as a carrier of O2 from HbO2 (in blood) to mitochondria (in muscle cell)
• important in high intensity exercise
RESTORATION OF MYOGLOBIN
• myoglobin is reoxygenated within 2 minutes
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Module 2566.1.36
OCR A Level Physical Education A 7875
The Recovery Process
IMPLICATIONS FOR INTERVAL TRAINING OF LACTACID
RECOVERY
INTERVAL TRAINING
• when planning training sessions, rates of recovery must be take into account
• recovery between bouts of exercise is dependent on heart rate values
• as heart rate (HR) falls during recovery, its value is a measure of lactacid
recovery
• therefore repeating an exercise bout may not be possible until HR has fallen by
a certain amount
•
active recovery / cool-down speeds up removal of lactic acid
•
variance in intensity of workload in sessions doesn’t always stress the lactic
acid system
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Module 2566.1.37
OCR A Level Physical Education A 7875
Principles of Training
PRINCIPLES OF TRAINING
overload
overload
progression
progression
individual response
intensity
specificity
PRINCIPLES
PRINCIPLES
PRINCIPLES OF
OF
TRAINING
TRAINING
duration
frequency
reversibility
moderation
moderation
repetition
variance
variance
variance
warm-up
periodisation
periodisation
cool-down
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Module 2566.1.38
OCR A Level Physical Education A 7875
Principles of Training
PRINCIPLES OF TRAINING
OBJECTIVES OF TRAINING
• to improve :
– performance
– skill
– game ability
– motor fitness
– physical fitness
• using the principles of training
PROGRESSION
• a continual increase in workload
• over a period of time
• in a systematic and organised
manner
OVERLOAD
• training that is harder
• more intense
• takes place more often than previously
VARIANCE
• vary training for psychological and
physiological reasons
• avoids fatigue / muscle soreness
• avoids staleness / stimulates
interest
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SPECIFICITY
• relevance of choice of training exercise
to sports activity
• relevance to mode of ATP resynthesis
• muscle fibre type to be stressed
• skill to be practised
• the effects of transfer of learning
• body awareness
• agonist / antagonist response
MODERATION
• avoid problems of overtraining
and injury
REVERSIBILITY
• long term adaptations due to long
term training will revert to the
untrained state
Module 2566.1.39
OCR A Level Physical Education A 7875
Principles of Training
PRINCIPLES OF TRAINING - THE DETAILS
INTENSITY
• the volume, difficulty and effort
within a training session
• can be measured in terms of
weights lifted, distance run, %
effort (related to full out exercise)
DURATION
• how long is each session?
• how long is a training period or
block?
• training must be long term so that
adaptations can take place
INDIVIDUAL RESPONSE
• training must be adjusted to the needs
of the individual
FREQUENCY
• how often training occurs
• more repetition leads to greater
adaptation
REPETITION
• repetition of an activity leads to
greater adaptation of the
biological systems which make a
performer perform better
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Module 2566.1.40
OCR A Level Physical Education A 7875
Principles of Training
RESPONSES TO TRAINING
metabolic
response
SHORT-TERM
RESPONSES TO
TRAINING
2 seconds
ATP
HIGH INTENSITY
SHORT DURATION
7-9 seconds
ATP/PC
45 seconds
lactic acid
LONG-TERM
ADAPTATIONS
TO TRAINING
indefinite
aerobic
LOW INTENSITY
LONG DURATION
metabolic
response
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Module 2566.1.41
OCR A Level Physical Education A 7875
Principles of Training
WARM-UP AND COOL-DOWN
WARM-UP
• prepares the body for exercise effort
• increase in body temperature
• which warms muscles and enables better ATP conversion
• increase in heart rate and cardiac output
• increase in volume of air breathed per minute
•
•
•
•
•
capillaries dilate with oxygenated blood
slightly better blood flow due to blood viscosity lower at higher
temperature
increase in blood pressure forces blood more quickly through
arteries
stretching of relevant joints and muscle prepares them for full
range action
secretion of adrenaline increases the metabolic rate (normal
rate at which energy is produced by the whole body)
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Module 2566.1.42
OCR A Level Physical Education A 7875
Principles of Training
WARM-UP
A STRUCTURED WARM-UP
• gross motor activity involving all major muscle groups
• examples :
– jogging / fartlek
– short game / skill based activity
•
flexibility to loosen and relax muscles and joints
•
sport specific stretches
•
specific exercises which build up to the demands of the session
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Module 2566.1.43
OCR A Level Physical Education A 7875
Principles of Training
WARM-UP AND COOL-DOWN
COOL-DOWN
• keeps capillaries open longer
• keeps oxygenated blood flowing to muscles
• assists purging of oxygen debt
• flushes out lactic acid and helps oxidise lactic acid
• prevents muscle soreness - DOMS
• prevents blood pooling (blood will remain in limbs if muscle
action is stopped suddenly)
• by keeping muscles active until the need for oxygenated
blood has reduced
• active muscles will activate the muscle pump for venous
return of blood to the heart
•
•
•
reduces injury risk
stretches during cool-down can increase flexibility of joints
because the body is still very warm after full effort exercise
•
helps lower levels of adrenaline
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Module 2566.1.44
OCR A Level Physical Education A 7875
Principles of Training
COOL-DOWN
STRUCTURED COOL-DOWN
• within 5 minutes (hopefully less) of exercise effort ending
•
•
low intensity gross motor activity
examples :
– jogging
– recovery / light swim
•
full range stretches
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Module 2566.1.45
OCR A Level Physical Education A 7875
Principles of Training
PERIODISATION
PERIODISATION
• a method of training which varies training intensity cyclically
• organised in periods and cycles of training
• each of which will have a specific aim or objective within the overall training plan
• examples :
– period 1 may be aimed at basic conditioning
– period 2 may be aimed at strength development
– period 3 may be aimed at speed development
PERIOD
• basic year
subdivision
• between 1
and 6 months
MACROCYCLE
• a phase lasting between 4 and 6 weeks
MESOCYCLE
• a phase lasting 2 to 4 weeks which would be part of a macrocycle
MICROCYCLE
• a phase lasting 1 week or less
• the basic repetitive cycle of activities
• sometimes daily cycles of up to 3 session may be required for elite performers
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Module 2566.1.46
OCR A Level Physical Education A 7875
Principles of Training
PLANNING A TRAINING PROGRAMME
YOUR PPP
• you will need to include in your PPP
details under this heading
EXAMPLE : PLANNING A MICROCYCLE
you will need to :
• utilise the principles of training
• decide on general activities
• decide on specific activities
• breakdown activities into relevance to
different energy systems and
ensure that this fits the energy
system profile for your sport
• decide on time allocations (duration)
• decide on the volume of work in a session (intensity)
•
•
•
•
•
decide on how many times in a week (microcycle) you would like to train
(frequency)
set out sets and repetitions within an activity (repetition)
ensure that warm-up and cool-down are included
make notes on progression for future microcycles
ensure that appropriate rest and rest relief is indicated
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Module 2566.1.47
OCR A Level Physical Education A 7875
Principles of Training
EXAMPLE TRAINING PROGRAMME - A GYMNAST
ATP-PC alactic
energy system
% demand
of sport
LACTIC
energy system
40
60
general
activities
sprinting
strength training
strength endurance
plyometrics
body circuits
specific
activities
skill / strength
skill / endurance
time allocation
to activities
2 hours
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3 hours
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AEROBIC
energy system
small
flexibility - part of
warm-up, cool-down
and daily stretching
20 minutes per
session
Module 2566.1.48
OCR A Level Physical Education A 7875
Principles of Training
EXAMPLE TRAINING PROGRAMME - A GYMNAST
ATP-PC alactic
energy system
LACTIC
energy system
AEROBIC
energy system
flexibility exercises
(15 min) - light
skill / strength
vault
run-up and hurdle step
(jump off one foot and
land on two feet on the
board) - 10 min - heavy
skill / endurance
wrist rolling : 4 x 30s
medium - 30s RR - 5 min
ankles : weighted boot
flexion extension
4 x 30s medium - 5 min
warm-up
active, passive and
kinetic mobility
(20 min) - light
through vault
8 total - full recovery
- 15 min - heavy
sequence work
heavy - 30 min
day 1
day 2
2 hrs
general : plyometrics
jumping over boxes (5 min)
2 x 4 x 15s - medium
day 3
relative rest
general - plyometrics
jumping over a series of
boxes (5 min)
2 x 4 Previous
x
swim - light
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Module 2566.1.49
OCR A Level Physical Education A 7875
Principles of Training
EXAMPLE TRAINING PROGRAMME - A GYMNAST
day 4
3 hrs
ATP-PC alactic
energy system
LACTIC
energy system
AEROBIC
energy system
vault : straddle
full approach run,
hands on top of box &
push through - medium
(20 min)
sequence work :
development of floor
work techniques into
1 min sequence
- medium (20 min)
floor and vault technique
warm-up : backward
limber : working on
position of bridges,
rocking from feet to
hands, push from feet to
hands - walkovers - light
cool down : active mobility
day 5
rest
rest
rest
day 6
45 min
sprints : 3 x 4 x 30m
60 s RR - 5 min between
sets (20 min) - heavy
body circuits :
rebound jumping
press-ups, situps
back hyperextensions
free squats, wrist rolls
- heavy (20 min)
warm-up :
active, passive, and kinetic
mobility
sequence work :
floor work as day 4
- heavy (30 min)
warm-up :
trunk stability exercises
cool down :
active mobility
Module 2566.1.50
day 7
45 min
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cool-down :
active mobility
OCR A Level Physical Education A 7875
Components of Fitness
FITNESS
PHYSICAL FITNESS
• the capability to meet physical demands
• and physiological demands made by a sporting
activity
MOTOR FITNESS
• the capability to perform successfully
• at a particular game or activity
HEALTH RELATED FITNESS
• a state of the body (including mind)
• compatible with an active and enjoyable life
• aspects of physical fitness which are related to
improving health
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Module 2566.1.51
OCR A Level Physical Education A 7875
Components of Fitness
PHYSICAL / HEALTH RELATED FITNESS
strength
flexibility
COMPONENTS OF
PHYSICAL FITNESS
endurance
speed
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body
composition
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Module 2566.1.52
OCR A Level Physical Education A 7875
Components of Fitness
PHYSICAL / HEALTH RELATED FITNESS
STRENGTH
• force exerted by a muscle group (or
combination) during a single maximal
contraction
• measured using : hand grip dynamometer
STRENGTH ENDURANCE
• the ability to sustain powerful muscular
contractions over a short period of time
• measured using : Wingate 30 second cycle
ergometer test
FLEXIBILITY
• the range of movement possible at a joint
• measured using : sit and reach test
SPEED
• the maximum rate at which a person
can move his / her body
• measured using : 30m sprint
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BODY COMPOSITION
• relative percentage of muscle, fat
and bone
• measured using : skinfold
measurements or body
composition scales
ENDURANCE
• the ability to sustain movement or
effort over a period of time
LOCAL MUSCLE ENDURANCE
• exercising using specific body part
• measured using : chinning a bar, situps
/ NCF abdominal curl test
CARDIOVASCULAR / RESPIRATORY
ENDURANCE
• the ability to persist in a physical
activity requiring oxygen without
experiencing undue fatigue
• measured using : NCF multistage
shuttle run test
Module 2566.1.53
OCR A Level Physical Education A 7875
Components of Fitness
MOTOR FITNESS
agility
power
balance
COMPONENTS OF
MOTOR FITNESS
speed
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reaction time
coordination
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Module 2566.1.54
OCR A Level Physical Education A 7875
Components of Fitness
MOTOR FITNESS
AGILITY
• the ability to rapidly change body
position and direction in a
precise manner
• measured using : Illinois agility run
POWER
• a combination of speed and strength
• force x velocity
• measured using : vertical jump,
standing long jump
BALANCE
• ability to retain the centre of mass
above the base of support
STATIC BALANCE
• ability to hold a stationary balance
• measured using : beam balance
DYNAMIC BALANCE
• balance under changing
conditions of body movement,
shape and orientation
REACTION TIME
• time interval between presentation
of a stimulus and the muscular
response
• measured using : stick drop test
or computer timing programme
SPEED
• the maximum rate at which a
person can move his / her body
• measured using : 30m sprint
COORDINATION
• ability to perform smooth and
accurate motor tasks
• measured using : juggling
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Module 2566.1.55
OCR A Level Physical Education A 7875
Components of Fitness
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE - PARQ
YOUR PARQ
• you should administer to yourself a questionnaire which establishes on
medical grounds whether you should undertake demanding fitness tests
SAMPLE QUESTIONNAIRE
• answer the questions carefully and as accurately as you can
•
•
•
•
•
•
•
•
•
•
have you recently experienced breathing difficulties?
have you experienced any chest pain recently?
has your doctor ever indicated to you that you may have heart trouble?
have you ever experienced back pain?
have you recently been absent from college / school with illness?
are you aware of any possible problems with high blood pressure?
have you any muscle injury condition which may require further rest before
exercising?
have you any bone or joint injury or problem which might be made worse with
exercise?
have you any other condition which might affect your performance in your
proposed tests?
use common sense when deciding whether or not you should undertake a test
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Module 2566.1.56
OCR A Level Physical Education A 7875
Components of Fitness
COMPONENTS OF FITNESS AND YOUR PPP
RECORDING YOUR FITNESS TESTS
• you should make time to undertake a series of fitness tests
• and record the results in your PPP
• consult your PARQ beforehand, and take care with maximal tests
• this should be done several times during your course
• to enable you to assess the effectiveness of your personal training
• and any physiological adaptations induced by training
•
elements to be assessed are :
– strength
– flexibility
– body composition
– speed
– endurance
– agility
– power
– balance
– reaction time
– coordination
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Module 2566.1.57
OCR A Level Physical Education A 7875
Components of Fitness
ISSUES IN FITNESS TESTING
REASONS FOR TESTING
• fitness tests provide information about the
sportsperson
• fitness tests highlight strengths and
weaknesses
• and need to be specific to the individual’s sport
• evaluate effects of a training programme
• are used for talent identification
• determine current state of health
• provide an objective measure of performance
following an injury
• educate and inform the public
CONSENT
• people need to be willing participants in a
testing programme
• consent must be given for demanding tests to be
implemented
• see PARQ
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Module 2566.1.58
OCR A Level Physical Education A 7875
Components of Fitness
MEASUREMENT OF FITNESS
VALIDITY
• does each test measure what it aims to measure?
• a test may be valid for one purpose but not another
• example :
– the Wingate cycle test may produce a measure of strength endurance
– but not aerobic capacity
OBJECTIVITY
• implies that a test produces measurable definite results
• hence human error and opinion must not be allowed to influence results
• therefore a test protocol must attempt to eliminate inaccuracies :
– efficient and accurate recording equipment
– use of protocol for scoring
– elimination of crowd effects
– controlled warm-up
– the same conditions for repeated tests
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Module 2566.1.59
OCR A Level Physical Education A 7875
Components of Fitness
MEASUREMENT OF FITNESS
RELIABILITY
• how dependable are the test scores?
• will we get the same result if the measurement is repeated?
•
•
this is the consistency of test results from one occasion to another
example :
– a measurement of body composition gives a measure of 19% body fat
– but the same apparatus gives a measure of 17% the next day
– errors may be induced because of differences in skin moisture
– therefore the same conditions should be adopted on each occasion if
possible
•
factors which could affect test results :
– environmental factors (weather, temperature, noise, crowd)
– personal factors (health, diet, mood)
– prior test experience (have you done the test before and will this
affect your results?)
– test surface
– time of day
– personality of tester
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Module 2566.1.60
OCR A Level Physical Education A 7875
Components of Fitness
MEASUREMENT OF FITNESS
SPECIFICITY
• sport specific tests recognise specificity of event
• examples :
– use of flume pool for swimmers
– paddle ergometers for swimmers
– cycle ergometers for cyclists
– treadmill tests for endurance runners
– vertical jumps tests for high jumpers
– skipping tests for boxers
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Module 2566.1.61
OCR A Level Physical Education A 7875
Components of Fitness
PRINCIPLES OF MAXIMAL AND SUBMAXIMAL FITNESS TESTS
LIMITATIONS OF TESTS
• disadvantages of maximal tests :
• difficulty in ensuring the subject is exerting maximum effort
• possible dangers of over-exertion and injury
• dependent on level of motivation (arousal levels)
•
•
•
disadvantages of sub-maximal tests :
depend on projection / extrapolation being made to
unknown maximum
therefore small inaccuracies / uncontrolled variables can
result in large discrepancies as a result of magnification of
results
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Module 2566.1.62